21-15-9 Reps of:
Thruster
Double Unders
Weighted Sit-Ups
Additional work:
Turkish Get Ups
Windmills
Weighted Sit-Ups
Why you should Olympic Lift
by Jim Wendler
ELITE FTS
WOD 3.29.08
30-20-10 reps of:
Burpees
Knee to Elbows
Box Jumps
Post Time and Experience to Comments.
Dan FDNY
Plyo Boxes.
If anyone has the resources to construct a few 20" Plyo boxes, or knows someone that does, please tell us! We will pay for the materials and can exchange labor for money or training. Email or tell us in person.
Coach Allison is in California at the new Gymnastics Cert. Everyone should look forward to having her share what she learned when she returns on Wednesday! Also, please welcome Cleiser back from her month long trip to Cuba!
Push Jerk
1, 1, 1, 1, 1, 1, 1
Check out This demo of the Push Jerk!
Look for:
1. Her hip opening up completely before the second dip.
2. She pushes herself underneath the bar and locks out her arms after the initial drive up.
3. Her minimal change in foot positioning
Post weights to comments
The new cycle of Foundations did a great job on their first class. Please remember to do your homework and read the "What is Fitness?" article. We will review it next class.
Deadlift
5-5-5-5
Skill work:
Ring Support/Muscle Up Transition/Assisted Muscle Ups
Thanks to Shane and Allison for helping put down our new mats!!
Back Squat
5-3-2-1-1-1
Remember that we will not be meeting tomorrow for the holiday! Enjoy the extra Sleep
